WODs

a) warm up 6min
2 sets
45""on/15""off
bike
prisoner good mornings
down dog & seal
b) primer 12min
3 sets
10 alt barbell single leg rom deadlift
10 alt barbell backrack lunges
10 barbell turkish sit ups
c) strenght 10min
5 sets
5 banded deadlifts
d) conditioning
benchmark
30sec max cal bike
3min rest
every 90sec for 5 sets
50% cal
10 swings 24/16
5 burpees

a) warm up 5min
2 rounds
10 samson stretch
5 handwalk + push ups
5 down dog & seal
b) strength 12min
5 sets
1 pause push press
2 push press
c) conditioning 16min
8 rounds
for time
30 double unders
20 alt db snatches 22,5/15
10 single arm db overhead lunges 22,5/15

a) warm up 5min
2 rounds
10 prisoner good mornings
10 sasmon stretches
10 hip cross overs
b) primer 12min
3 rounds
10 single arm kb row/s
20sec kb good morning hold
30sec hollow hold
c) gymnastic benchmark 10min
emom 10min
50% strict pull ups
c) conditioning 15min
amrap 12min
6 deadlifts 80/60
9 push ups
12 box jumps

a) warm up 5min
10cal row >750/1000
10 lateral squats
10 rev lunge lateral flexion
b) primer 12min
3 rounds
15 glute bridges
30sec squat hold
60sec plank hold
c) strength 10min
3 sets
5 pause back squats (3s pause)
d) conditioning 12min
21,18,15,12,9 reps for time
db push press 20/15
cal row

a) warm up
400m run
2 rounds
10 sumo squat stretch
10 ring rows
5 handwalk + push ups
10 twisted cross

b) conditioning 35min
teams of two
for time
800m run
160 wall balls 20/14
80 pull ups
400m run
80 handstand push ups
160 alt db snatches 22,5/15
800m run

scale 14/10, 15/10, hand release push ups

a) warm up 12min
3 sets
45"on/15"off
single unders
handwalk
twisted cross
hip cross overs
b) gymnastic strength 10min
max push ups
into
5 sets
30""on/30""off
nose to wall handstand hold
c) conditioning 18min
amrap 18min
12 push jerks 50/35
12 burpees over bar
24 double unders

scale single unders (x2), 40/30